Background Section
A grapefruit diet is a nutrition plan that promises fast fat-burning effects. It has been popularized by Hollywood stars and holds that a person should eat grapefruits or drink grapefruit juice with every meal. According to the data available online, this low-calories diet implies eating protein-rich and low in carbohydrates food while adding grapefruit to every meal.12 The basis for weight loss is claimed to be related to the fat-burning enzymes that are argued to be contained in grapefruits. The results are promised to be achieved within twelve days with a weight loss of approximately 10 pounds. However, these data are not supported by any findings or specific examples.
Evidence-Based Research Section
As informed by evidence-based research, the potential benefits of the grapefruit diet are related to the nutrients contained in grapefruits and their juice. In particular, a large amount of vitamin C has positive effects on the immune system; and an abundance of aminoacids and minerals, as well as rare vitamins, make the fruit healthy and nutritious.24 In addition, a high level of fiber in grapefruits contributes to the healthy functioning of the digestive system and promotes detoxing influence and metabolism boost.34(247)
On the contrary to the data found online and claiming positive weight loss results provided by the grapefruit diet, academic research lacks evidence-based proof of grapefruits’ fat-burning capacities. Indeed, the fast weight loss is explained by the restrictions in food consumption, high level of protein intake, and low carbohydrate intake level while limiting the overall daily calories. As a result, a fast weight loss occurs due to water loss, which is proven to have short-term effects since the weight returns rapidly “once the diet is discontinued as the body tries to „correct‟ the water imbalance.”43(83)
Moreover, such a strict limitation of calories might be harmful to the overall well-being, weaken the heart, bones, and vital bodily systems. In addition, the reduction of carbohydrates in the diet might be disruptive for healthy brain functioning in individuals following the grapefruit diet for a long time.53(83) Another significant risk factor associated with the discussed diet is the interaction between “citrus-derived flavonoid supplementation” and insulin sensitivity.65 Finally, the interaction of grapefruit juice with medications might be risky for a specific group of individuals who should consider the diet only under medical supervision.71
Client Section – Overview
In response to my friend’s request, I would refer to the collected evidence to illustrate the pros and cons of the grapefruit diet. In particular, I would emphasize the predominantly short-term effects related to fat loss. I would explain that this process is caused by water loss, which will be regained rapidly after the diet is ended. I would also highlight that a strict and sudden reduction of carbohydrates implied by the diet might be harmful to vital bodily systems and the brain in particular. Moreover, I would tell my friend that the insufficient amount of calories provided by the diet might result in weakness, loss of energy, health issues, and overall bad condition. I would state the nutritional and vitamin-related benefits of grapefruits; however, I would not recommend my friend follow this diet.
Client Section – Next Steps
Since the suggested diet imposes several risks related to grapefruit-drug compatibility and the overall damage to the body due to low carbohydrates and low calories, it is recommended to have an appointment with a general practitioner. Also, a nutritionist should be consulted to ensure the adequacy of the nutrition plan to the particularities of the individual’s health condition.
As for useful resources, the Eat Right website will provide an abundance of general advice concerning food choices and dieting benefits. Choose My Plate is a website where one can find much information about healthy weight loss and obtain tips on dieting and create one’s nutrition plan.
Personal Take
Given the lack of evidence-based support in favor of the benefits of the grapefruit diet and the obvious risks to health, I would not try this nutrition plan. However, the data on grapefruit’s nutrients and vitamins, I think it would be a healthy choice to integrate this fruit into a balanced diet.
Reference List
- Bailey DG. Predicting clinical relevance of grapefruit-drug interactions: a complicated process. J Clin Pharm Ther. 2017;42(2):125-127.
- Kelly E. The grapefruit diet: does it work for weight loss? Healthline. Web.
- Khawandanah J, Tewfik I. Fad diets: lifestyle promises and health challenges. Journal of Food Research. 2016;5(6):80-94.
- Louzada ES, Ramadugu C. Grapefruit: history, use, and breeding. HortTechnology. 2020;1:1-16.
- Navaro DA, Raz O, Gabriel S, Shriqui VK, Gonen E, Boaz M. Functional foods in fad diets: a review. Functional Foods in Health and Disease. 2017;7(9):702-715.